The Big Summer Sit 2024

I promised to share a simple version of metta meditation with you after our sit today. Here it is (from Lion's Roar):

1) Sit comfortably, in a chair or on a meditation cushion. Allow your body to feel at ease and supported by the surface beneath you. Begin to connect to your breath, focusing on the inhale and exhale until your breath finds a natural flow.

2) Bring your attention to your heart area. You may wish to bring a hand to your heart, or leave them comfortably rested on your knees. Begin to offer loving-kindness to yourself by repeating these phrases, allowing ample space between each one:

May I be safe May I be healthy May I be happy May I be at ease May I be filled with loving-kindness May I be peaceful

3) Next, think of someone you love and care about. This can be a family member, friend, a pet, or someone helpful in your life. Picture them in your mind, and offer them the same phrases of loving-kindness:

May I be safe May you be healthy May you be happy May you be at ease May you be filled with loving-kindness May you be peaceful 4) If you find your mind wandering, return to the rhythm of your breath. Next, call to mind a person you consider difficult. This could be someone you’ve had a disagreement with, or any sort of difficulty with. If this feels too painful at first, send yourself the loving-kindness you need. Imagine this person in your mind, and allow your heart to soften toward them by repeating the phrases again:

May all beings be safe May they be healthy May they be happy May they be at ease May they be filled with loving-kindness May all beings be peaceful

()

K